J
just_julie
Guest
Hello all Newbie female needing advice on workout routine that i've been doing for 3 weeks now
Monday, Wednesday, Friday:
Upper body (with 5kg. dumbbells)
One arm row - 3 x 8-15 reps
Standing shoulder press - 3 x 8-15 reps
Dumbbell shrug - 3 x 8-15 reps
Bench press - 3 x 8-15 reps
Bicep curls - 3 x 8-15 reps
Push-ups - to failure
30 minutes of step aerobics
Tuesday, Thursday, Saturday:
Lower body (holding two 5kg. dumbbells)
Squats - 3 x 10-15 reps
Lunges - 3 x 10-15 reps
Stiff-legged deadlift - 3 x 10-15 reps
Single-leg calf raises - 3 x 10-15 reps
Upper and lower ab crunches - 3 sets each to failure
I know it's not alot of weight, but I'm new to weight training and very tiny (5'1", 50kg)
my muscles are completely tired out by the third set of each exercise so I'm assuming the weight is adequate
Now, my main concern is whether it's safe to work out body parts that are still sore from the previous workout. I know that you're supposed to let your muscles recover and rest for them to get bigger and stronger. Do I risk overtraining them by not waiting for the muscle soreness to go away before training again?
Also, I'm wondering if it's wise to do step aerobics on the days between my leg workouts? Step aerobics can fatigue my lower body , so am I allowing my lower body to rest sufficiently if I'm doing step aerobics the day afterward?
Any advice would be muchly appreciated!
Thanks,
just_julie
Monday, Wednesday, Friday:
Upper body (with 5kg. dumbbells)
One arm row - 3 x 8-15 reps
Standing shoulder press - 3 x 8-15 reps
Dumbbell shrug - 3 x 8-15 reps
Bench press - 3 x 8-15 reps
Bicep curls - 3 x 8-15 reps
Push-ups - to failure
30 minutes of step aerobics
Tuesday, Thursday, Saturday:
Lower body (holding two 5kg. dumbbells)
Squats - 3 x 10-15 reps
Lunges - 3 x 10-15 reps
Stiff-legged deadlift - 3 x 10-15 reps
Single-leg calf raises - 3 x 10-15 reps
Upper and lower ab crunches - 3 sets each to failure
I know it's not alot of weight, but I'm new to weight training and very tiny (5'1", 50kg)
my muscles are completely tired out by the third set of each exercise so I'm assuming the weight is adequate
Now, my main concern is whether it's safe to work out body parts that are still sore from the previous workout. I know that you're supposed to let your muscles recover and rest for them to get bigger and stronger. Do I risk overtraining them by not waiting for the muscle soreness to go away before training again?
Also, I'm wondering if it's wise to do step aerobics on the days between my leg workouts? Step aerobics can fatigue my lower body , so am I allowing my lower body to rest sufficiently if I'm doing step aerobics the day afterward?
Any advice would be muchly appreciated!
Thanks,
just_julie